Whatever your fitness goal is in life, know that we at CrossFit 5000 welcome and cater for everyone, regardless of fitness level.

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FRIDAY

CrossFit 5000 - CrossFitView Public WhiteboardWalking LungesEvery 4 minutes for 16 minutes: 20 step Barbell lunges 15 V-ups *build in weight across the sets of lunges **10 steps out, 10 steps backMetcon (4 Rounds for reps)4 rounds for reps: 1:30 ON / 3:00 OFF 30/20 Cal Ski Max Box jump overs in...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardCleanTall Clean 3 x 5 reps -light go by feel Clean Pull + Hang Clean (mid thigh) + Clean 3 sets @ 90% of 1RM CleanCleanFloating Clean Pull to Hold on Riser (2 sec pause at the bottom) 4 reps @ 85% 2 sets...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardStrict PressIn 15 minutes build to today’s 1RM Strict PressMetcon (Time)For Time: 21-15-9 Sumo Deadlift High Pull Handstand Push Ups Overhead Squats...

SKILLS

CrossFit 5000 - CrossFit SkillsView Public WhiteboardGymnastics3 Sets Dead hang to ball up X 3-5 Reps Rest 60-90 sec between sets 5 sets, L-Sit Holds * by feel, stay just under a max hold, focus on quality, lock the knees out and point the toes Rest 45-60 sec between exercises 3 Sets Arch...

WEDNESDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)30min AMRAP: Round for round with a partner 20/15 Ca Row 8 Hang Clean and Jerks...

TUESDAY

CrossFit 5000 - CrossFitView Public WhiteboardToes-To-BarPick a number between 3-15 to maintain across 7 rmins. Every minute on the minuteMetcon (AMRAP - Reps)12min AMRAP: 10 chest to bars 20 kettlebell swings 30 Double Unders...

MONDAY

CrossFit 5000 - CrossFitView Public WhiteboardClean and JerkEvery 2 minutes for 10 minutes: 3 reps - building across the sets to no more than 75% of your 1RM Clean and JerkMetcon (3 Rounds for reps)3 rounds 2 mins ON 2 mins OFF 8 Thrusters 8 Lateral burpees over the...

SATURDAY

CrossFit 5000 - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)In groups of 4 rotating through each station every 2 minutes for 4 rounds each Station 1: 30/20 cal ski Station 2: 30 kettlebell swings Station 3: 30/20 push ups Station 4: 30 Single arm clean and jerks...

BARBELL

CrossFit 5000 - Barbell ClassView Public WhiteboardSplit JerkPush Jerk Behind the Neck - (Light) 3 sets of 5 reps building in weight Behind the Neck Split jerk + Split Jerk w Pause in the Split + Split Jerk 3 sets @ 90% of 1RM Split JerkPush Press1 Hang...

THURSDAY

CrossFit 5000 - CrossFitView Public WhiteboardDeadliftIn 17 minutes build to today’s 1RM DeadliftMetcon (AMRAP - Reps)10min AMRAP: 1500m/1200m Row Max Wall balls in time remaining...